Coping with Depression
Coping with Depression
If you are concerned about depression there are plenty of helplines available to contact, it is also recommended that you make an appointment to see your GP. However that can also seem like a daunting experience in a depressive state.
There are many small lifestyle changes you can take to improve your mental health well-being.
Below I’ve listed my 5 top tips for coping with depression.
Be active
When you feel depressed getting out of bed can feel like a big tasks however exercise is a proven mood booster.
“When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body, similar to that of morphine” WebMD
If doesn’t have to be anything drastic especially if you haven’t done any exercise in a while, start off small. Even something as simple as going for a walk helps, set a goal, 20 minutes of light exercise every morning to start your day can improve your mood and help start your day off on the right track.
"Any type of exercise is useful, as long as it suits you and you do enough of it," says Dr Alan Cohen, a GP with a special interest in mental health.
There is a plethora of beginner exercise videos on YouTube, I would also recommend yoga as this could also help with your mental awareness or even a group class – this would allow you to connect with people which is also another tip to help you cope with depression.
Set a routine
When you are feeling down it is not uncommon to fall into a bad sleeping pattern, if you suspect someone you know is depressed this is often a tell-tale sign. Sleeping though the day and staying awake during the night is not healthy and limits the amount of time you have to interact with other people, sleeping through the day also restricts the amount of natural light you are exposed to – another thing that can have a negative effect on your mental health.
To set a routine start plan planning your days. Keep a journal of task to complete the following day, this can include simple tasks such as making your bed, reading x amount of a book, calling a loved one. Having a routine to follow makes it much easier to give your days meaning, when you have a routine you know what to expect.
Stay connected
As human we need to connect with other people. Do not withdraw from others, we are social beings by nature. Keeping in touch with friends and family means you have someone to talk to about feeling low, additionally you could speak about other subjects if that lifts your mood, like a fond memory if you prefer.
If you feel that your love ones can’t offer the right support to you or understand, there are many online forums that are full of people in similar situations to you, it is important to know that you are not alone.
Reading
Books can be a great and welcome distraction, When you read you stimulate your brain and make it active. On top of this there are many self-help books that can help you on your journey to beating depression. Reading for depression has even been recognised as a source of comfort called bibliotherapy.
Seek Professional help
My last tip is the most important.
Seek professional help.
In recent years mental health has become much less of a taboo subject. According to mind.org 1 in 4 people in England will experience a mental health problem of some kind each year in England and 1 in 6 people report experiencing a common mental health problem (like anxiety and depression) in any given week.
As I said in the beginning of this blog, going to the GP can seem like an daunting task, but try to remember that your mental health is just as important as your physical – if you had pain in your leg that was stopping you from living and enjoying everyday life, most people would not hesitate to make an medical appointment. Why is your mental health any different? It’s not!
Your doctor can make a referral to trained mental health professionals who are there to provide help. That could be through medication or talking therapies or both.
Also please remember that any discussion you have with a GP will be confidential. This rule will only ever be broken if there's a significant risk of harm to either yourself or others, and if informing a family member or carer would reduce that risk. Sometimes, when you're depressed it can be difficult to imagine that treatment can actually help. But the sooner you seek treatment, the sooner your depression will improve. There is always light at the end of the tunnel.